CrossFit JAK Elite – JAK Circuit FIT
Warm-up
Warm-up (No Measure)
Air Bike or Row x 300m
Lateral Plank Walk x 1 Length
Hip Openers x 3 e/s
X 2 Rds
Metcon (No Measure)
Add Rep Set 1-2-3-4-5-6…. X 8min
KB Deadlift Push-up Burpee
Bent Over Rows
Goblet Squat
EMOTM X 9
Min1: 30sec Air Bike Sprint
Min2: 8-12 DB Snatches
Min3: 30sec BJ’s or Step-ups
20/20/20
Sprawl Balls + WB Sit-ups + Rest
Broad Jumps + Bicycles + Rest
Rope Pulls + Mountain Climbers + Rest
Cool-down